Archive | Workout

3 Tips to Make Your Penis Longer – Improve Sexual Pleasure and Give Her More Orgasms

In order to understand the benefits of the three tips to make your penis longer, allow me to explain. The goal of many men these days is to find out how to improve sexual pleasure and give their partner more orgasms in the privacy of a shared bedroom. That makes perfect sense and is a great goal to have and I will teach you how to do that right here and now.

Let’s start by having you look at your penis and really seeing what size it is non-aroused. The average size of a male penis is 5 ½ to 6 inches long and if you’re anywhere close to this you will be amazed at the size increases you have after only a few months of doing these penis and exercises.

1) Kegel Exercises to Increase PC Muscle Duration

2) Penis Stretching Exercises Using Only Hand and Lotion

3) Mental and Nutritional Preparation and Stamina Building For Sexual Intercourse

The first exercise is referred to as Kegel exercises and is highly beneficial for one of the largest muscles in the general pelvic region, the PC muscle. What used to be just a goal of women for increasing the firmness of their vagina walls is now crossed over to the male population and is a big reason for penis enlargement.

The Kegel exercises can be done in a prone position by clinching the muscle that prohibits urine flow and then releasing. This can be thought of as an exercise with repetitions and sets just like curling in the weight room. If by this time the embarrassment factor is too much for you to handle, swallow hard and know that it takes a lot to grow the size of your penis by yourself. Understand that your mind must be in a positive frame since embarrassment is something that should of went out with high school.

Penis stretching exercises with your hand and lotion are only the second phase in this penis enrichment program. By steadily and rhythmically working your penis back and forth with either hand towards the head at least 3 to 5 times a week, you will see increased blood flow to your penis which would in turn make your penis longer. This is the simple reason why penises grow, more blood flow.

The third and final tip for making your penis longer is all about your mind and your belly. As mentioned earlier and above you must have a positive mindset and know that you will increase the size your penis if you follow the easy and simplistic tips. Please do not forget to nourish your whole-body as everything that’s involved with the interior workings of your blood flow will be necessary to increase the size of your penis.

Try a diet loaded with great fruits and vegetables as these are beneficial to the production of red and white blood cells. We all know blood is what the penis needs to make it larger.

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Weight Watchers Vs Jenny Craig Vs Herbalife Vs Isagenix

The weight-loss industry is big business, and getting bigger – in spite of the recession. A recent study highlighted just how big the financial side of the industry is. Based on the findings of Marketdata’s 11th edition of the U.S. Weight Loss & Diet Control Market study, the worth of the weight loss industry was estimated at $61 billion in 2010. There are a lot of weight loss solutions out there, using various methods, at a range of prices. Let’s make an unbiased evaluation of four of them; two widely advertised on television, Weight Watchers and Jenny Craig, with the other two marketed via network marketing, Herbalife and Isagenix.


Pasta, steak, cheese, ice cream… You can eat what you want on Weight Watchers. While the popular weight-loss plan has been overhauled, the basic principle of eating what you love remains — though the program steers you toward healthier foods with its points system. In its new program, called Beyond the Scale, fitness also takes a bigger role. You’ll be encouraged to exercise every day.

Weight Watchers isn’t so much a diet as it is a lifestyle-change program. It can help you learn how to eat healthier and to work out, so you lose the weight permanently. You can follow the plan online on your own. You’ll track your food choices and activity, chart progress, and find meals and workouts. There’s a coaching option if you prefer one-on-one guidance by phone, email, and text. You can go to group meetings, where you’ll weigh in. A Consumer Reports survey found that people who attend meetings were more satisfied with the program and lost more weight than people who just participated online. While Weight Watchers sells its food in grocery stores, the program teaches members to choose their own food using a point system. This method, while effective, may have a weakness in that you are assigning point values to food and allowing a certain number of points daily. While this method is effective in restricting calories, it isn’t necessarily a good method to teach healthy eating. A monthly pass to attend unlimited meetings will run you $39.95 per month, and the online counseling plan costs $47.90 for the first month plus $17.95 for each subsequent month which is really reasonable, considering the cost of weight loss supplements of other programs.


Jenny Craig has a comprehensive weight loss package that includes more than just food. Their program includes prepackaged low-calorie food, a consultant to offer support in person by phone, online tools to help you plan and track meals, and an a workout program. There are no forbidden foods, “detoxes”, or menus loaded with exotic meals.

At first, you’ll eat Jenny Craig’s menus of 70 prepackaged meals, each at about 1200 calories. If your starting weight is particularly high, that could vary. In one study, Jenny Craig clients lost an average of 10% of their initial weight during the first year on the plan. Jenny Craig allows for fresh fruits and vegetables as well as low-fat dairy products. The Jenny Craig philosophy, which is sound, is low-fat foods that are rich in water, fiber, and protein to make you feel full, combined with non-starchy vegetables.

The Jenny Craig program is highly effective and nutritionally sound. However, Jenny Craig is very expensive, at about $100 per week.


Herbalife is a health supplement company focusing on weight-loss and overall health. Most of their products contain protein, fiber, vitamins, minerals and, sometimes caffeine. There are four components to their quick-start program: Formulas 1, 2 and 3 and Herbal Tea Concentrate. For the best results, you must take all four. Herbalife gained popularity in the 80s, as a network marketing company, meaning you order products from an independent distributor or from their website. Currently Herbalife has a positive BBB rating.

Herbalife’s flagship is their meal replacement shake. According to the website, Diet Spotlight, “Using meal-replacement shakes to lose weight is an effective option.” The problem is that you will spend upwards of $92 to $95 each month and that’s just the starter package.” Though not expensive for a starter kit, which contains other additional supplements besides just a shake, for many companies, $90+ a month for just shakes is rather expensive.

There have been complaints about the taste but I chalk that up to people who need to lose weight generally crave food that taste sweet and anything less than that proves distasteful to them, at least early on. As for results, Herbalife has very good reviews.


Isagenix is a supplement company offering weight-loss solutions since about 2002. Their products are sold via network marketing via independent distributors. Their most prominent products are meal replacement shakes, cleanses to flush toxins from the body, and energy boosters. They have clinical trials backing the effectiveness of the ingredients of most of their products.

One point of concern is price. Isagenix products are definitely on the high end of the health supplement spectrum, at $350 for a 30-day weight loss program. There was also a significant level of complaint about taste, which again, I somewhat chalk up to the clientele. While people in the dieting world would complain, people in the fitness world probably would not because of the difference in their palates.

Though lacking in proof via clinical trials on their website, the science behind using protein and fiber to curb appetite and using cayenne and green tea to increase metabolism is absolutely sound.

These are just four of the prominent weight loss systems available on the market today. There ar many more. If you take your time and do some research, there is a solution that will get you to your goal weight, teach you how to eat, and not do much damage to your wallet.

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The NordicTrack AudioStrider 990 Elliptical Trainer Review

The NordicTrack AudioStrider 990 elliptical trainer is one of the hottest selling cross training machines on the market. There are two factors that have make this elliptical so popular…

  • The NordicTrack 990 received a “Best Buy” rating from a leading Consumer Review magazine.
  • The NordicTrack 990 includes a Power Inclin> feature.
  • You may not be aware, but there are elliptical trainers that are equipped with an incline function. It works similar to the incline on a treadmill. And like a treadmill, when you kick up the incline you workout different muscles in your lower body. You also increase the intensity of your cardio exercise – burning more calories in less time.

    What makes the AudioStrider 990 unique is that this function is available on a $1,000 machine. Most ellipticals that include a power incline cost in excess of $3,000.

    More NordicTrack AudioStrider 990 Features…

    iFit Technology – The iFit technology consists of a series of exercise programs designed by professional trainers. They come in cards that are inserted into the machine. The programs control the resistance and the incline of the elliptical. They also include audio coaching to optimize your workout. (iFit cards are an additional cost.)

    Built-in Speakers -You can plug in your MP3 player and listen through speakers that built into the console. Music is proven to be an excellent motivator when exercising.

    20 Installed Exercise Programs – Besides the iFit technology you also get a generous selection personal trainer workouts that add variety to your exercise. In addition, there are 2 heart rate workouts and 2 learned programs.

    18″ Elliptical Stride – The NordicTrack 990 comes with an 18″ stride. This stride length is best suited for people of average height. If you are above 6′ you may want to consider a model with a 20″ stride.

    The NordicTrack AudioStrider 990 elliptical trainer is one of the best bargains at $1,000. However, you must realize that this rates it at the high-end of a budget elliptical. I would recommend the 990 for moderate use. If you need a machine for multiple users, or if you plan daily strenuous workouts, you may want to consider upgrading to a higher end elliptical.

    The AudioStrider comes with a 1-year parts and labor warranty. Being a budget elliptical, I would still recommend you increase the warranty to at least 2-years coverage. The cost is not all that much more.

    However, I can say from the feedback I get from my readers, few people have had problems with the 990 out of the box, and it general it seems to be holding up well under normal use.

    If you are looking for an elliptical trainer that will not break the bank, the NordicTrack AudioStrider 990 is worth considering. The adjustable power incline will give your elliptical workout a whole new dimension.

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    Dwight Howard Vertical Jump and Strength Workout

    Dwight Howard is 6″11 and weighs 265 pounds, but he wasn’t always this powerful. Since he came into the NBA he has hit the weights hard and gotten much stronger. In fact, since his rookie year he has increased his bench press from 185 to 360. That is almost double!! So what is Dwight Howard’s workout routine? Let’s find out…

    Dwight Howard has to give a lot of credit to his personal trainer, Joe Rogowski. Joe has given Dwight a workout routine that has helped him gain muscles mass and explosive power. Joe Rogowski does an excellent job at mixing up Dwight’s workout routine. One day he will lift very heavy weight to gain strength and power, the next he focuses on plyometrics routines for speed and agility. Below are a few of the key exercises that Joe has Dwight Howard perform…

    Bench Press – Dwight mixes this up using the straight bar and dumbbells. Rogowski likes to have Dwight perform the pyramid routine. The pyramid he uses is 10-8-6-4-2.

    Leg Press – Joe prefers to have Dwight use the leg press machine over free weight squats. Dwight has back hyperextension and Joe doesn’t want to put Dwight’s back at risk. The leg press machine is a safe exercise and it allows Dwight to go with very heavy weight.

    The Perfect Push Up – One of Dwight’s favorite exercises is the push up. He performs many of his push up routines at his home. In fact, he integrates his push ups into video game sessions. For example, when he’s playing a boxing game (his favorite), Dwight does a set every time he knocks someone out. Role-playing game? Every time he dies, he pumps out as many push-ups as possible.

    Dwight Howard has an impressive 39″ vertical leap. Joe Rogowski incorporates plyometric exercises and speed drills into Dwight’s workout routine as well. This keeps him flying above the rim so he can continue to throw down those impressive SUPERMAN DUNKS! A few of his favorite exercises to increase his vertical leap include box jumps, sprints and the jump rope.

    If you would like more information about Dwight Howard and his vertical leap check out the links I have below:


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    How To Stop Premature Ejaculation – Tips For Natural Ways To Prevent Premature Ejaculation

    Premature ejaculation can happen to any man. It is a common, yet embarrassing condition that can lead to confusion and frustration for both sexual partners. However, you can learn to control your body behavior and reactions to sexual stimulus through mental and physical discipline. In order to resolve the issue, you first need to understand what may be causing the issue.

    Potential Causes Of Premature Ejaculation

    Doctors agree that a man’s inability to control his ejaculation is often linked to psychological issues. These may include early sexual experiences that are perceived by a man as indecent or unacceptable in some way. Doctors also suggest that there is a physiological link. Men who suffer from premature ejaculation often have increased sensitivity in their penis and increased levels of some hormones.

    Anxiety or excitement about an imminent sexual encounter can also cause a lack of ejaculatory control. Often, a man may worry about living up to his partner’s sexual expectations. This anxiety can result in an early climax within the man.

    Exercises To stop Premature Ejaculation

    Learning to master your body’s ejaculatory behavior begins with disciplining your body by doing a few exercises. If you have never performed these exercises, you may first feel uncomfortable doing so. Explain your goals to your sexual partner. Remember, you are doing these exercises to discipline your body and control its sexual behavior. The rewards will be worth the effort.

    Exercise #1: Squeezing The Tip

    During intercourse, take a quick break and squeeze the base of your penis with your thumb and index finger. Maintain the pressure until you feel the impulse to ejaculate has decreased. Then, release the squeeze, wait 10 seconds and resume intercourse. This will train your body to withhold the tendency to ejaculate.

    Exercise #2: On Your Back

    Many men report that they are able to control their orgasms more effectively by lying on their back while their partner is positioned on top of them. This may reduce the sensitivity in your penis and help to stop premature ejaculation. Every man is different, though. Test different positions with your partner to find the one that works best for you.

    Exercise #3: Get A Head Start

    If you have the time, masturbate a couple of hours before you expect to have intercourse with your partner. Most men agree that they can last longer after their first orgasm. Reasons vary about why your body has this reaction. Ultimately, the first orgasm dispense much of the built up excitement and anxiety that you may have been feeling prior to having intercourse. After ejaculating through masturbation, you can relax and enjoy intercourse with your partner while maintaining a longer-lasting erection.

    Premature ejaculation can be controlled. It requires disciplining your body by doing a series of easy exercises. Two of the exercises above require patience and understanding from your partner. Make sure that you communicate your intentions and your goals. Your partner will likely understand and be willing to help.

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    Brandon Lee Workout Vs Bruce Lee Workout

    Brandon Lee’s workout program for the film – Rapid Fire was designed by Darryl Chan, his personal trainer. When Darryl asked Brandon Lee what his goal was, in terms of his physique; for the film Rapid Fire he said he wanted to look like his dad… Bruce Lee.

    Brandon Lee’s exercise program started out with six days on one day off. He worked out two body parts per day.

    Here’s a breakdown of the Brandon Lee workout six-day per week program:

    Monday: Chest and Triceps

    Tuesday: Shoulders and Biceps

    Wednesday: Back

    Thursday: Chest and Triceps

    Friday: Shoulders and Biceps

    Saturday: Back

    Sunday: Off

    As you can see from this workout the focus is entirely on the upper body. Later on Darryl Chan reduced the training program to 3 days on one day off schedule. The training schedule for that program looks like this.

    Brandon Lee workout — Three Days on One Day off Schedule

    Monday: Chest and Triceps

    Tuesday: Shoulders and Biceps

    Wednesday: Back

    Thursday: Off

    Friday: Chest and Triceps

    Saturday: Shoulders and Biceps

    Sunday: Back

    Monday: Off

    For the chest workout some of the exercises used were flat bench press, a dumbbell incline press, dumbbells decline press, and dumbbell flys.

    The triceps workout Brandon Lee used the following exercises… weighted dips, triceps push downs and reverse grip push down.

    One of the principles that was used in this workout was muscle confusion. The exercises would be changed for each workout. For example if they performed barbell bench presses for the chest workout on the next chest workout they might use dumbbell chest presses etc.

    Repetitions and Sets

    Both of Brandon Lee’s workout programs consisted of approximately 4 sets. The repetitions were designed to build power so, he performed 5 to 10 repetitions of each exercise.

    The Brandon Lee workout program was performed over a three-month period. His bodyweight went from 158 pounds to a lean and muscular 168 pounds. In looking at some of the pictures of Brandon Lee in the film Rapid Fire it appears to me that he achieved his goal of looking like his father. Unfortunately, this was the last film that Brandon Lee made.

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    HGH Supplements Its Perks and Vital Info

    Age-related problems could just be one of the hardest challenges we could encounter at the later stages of our lives. We all want to, if not fully regain, improve our vitality and health despite of the inevitable aging process. But in order to attain this, we all have to make efforts about changing our lifestyle beginning on our diet, then into our daily activities, and the choice of supplements that we intake. Speaking about supplements, your goal of attaining youthful glow and vitality is made easier with the availability of HGH supplements – the so-called “miraculous hormone.” With HGH, we can reap all the goodness of a healthy life while delaying the aging signs.

    Basic Info About HGH

    Our anterior pituitary gland normally produces HGH, or the Human Growth Hormone. This production is necessary especially during adolescence stage for growth and body development. The hormones are also essential because they are the ones that heighten our metabolism and maintain our youthful glow.

    Massive HGH production only happens during your teenage years and these growth hormones slowly disappear as you continue to mature. In fact, your HGH level declines by 25 percent when you’re at your 30s. And the worst, your growth hormone level continues to drop as you approach an older age until your system is no longer capable of producing them. This results to lower vitality or weakness, the appearance of wrinkles and fine lines, more body fat, and many other undesirable symptoms.

    The Perks of HGH

    Improving the quality of your life is attainable once you consider HGH supplements as part of regimen. Recent research about beauty and health enhancement has been recently devoted to HGH and revealed that, indeed, higher levels of these miracle hormones can provide tremendous benefits for the body. You can appreciate the following results with increased growth hormones in your body:

    – improved sleep

    – enhanced sexual life

    – stronger bones

    – stronger immune system

    – lessen the appearance of fine lines and wrinkles

    – improved metabolism

    – increased muscle mass

    – lower fat storage

    – better function of the heart and kidney

    Several other benefits can be experienced through a regular dose of HGH. As long as you combine your regimen with a proper diet and exercise, and taking these supplements with the appropriate amount, then it is almost impossible not to reap the optimum benefits.

    Increasing your HGH level can be done through a variety of options – you can pursue those in the form of spray, injection, or supplements. Most people opt for the latter because they are the safest and offer greater cost savings. With HGH supplements, your pituitary gland is encouraged to increase the level of natural GH sufficient for your body. Therefore, your risk of acquiring certain complications are much lesser compared with taking artificial hormones.

    Taking HGH supplements doesn’t promise full recovery of your youthful health and

    vigor; however, it has been proven that a regular dose of HGH has somehow improved overall health conditions. To reap the highest level of satisfaction, it is recommended that you combine your HGH regimen with a healthy diet plan, regular workout, and positive attitude.

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    6 Reasons Your Workout Feels Harder Than It Should

    There are some days when you feel like you could workout forever, and then there are those days where you’re tired after 15 minutes. The days where you have to will yourself to finish are frustrating, but your body may be telling you something. Here are some of the most common reasons why your workout feels harder than it should on some days.

    You’re Not Drinking Enough

    If you’re struggling to get through your workout, you may not be drinking enough fluid. Exercise performance starts to suffer when you’ve lost as little as 2% of your body water. When that happens, you’ll start to feel tired and less motivated to exercise. When you reach a level of 5% dehydration, you can really feel the effects. Don’t count on thirst to tell you when you need to drink. That usually comes after you’ve already lost too much fluid. Keep a water bottle handy during a workout, and sip between 5 and 10 ounces every 15 minutes while you’re exercising, and drink 15-20 ounces before starting to workout. If you’re planning a session that lasts longer than an hour, sip a sports drink that contains electrolytes.

    You’re Not Minding Your Nutrition

    If you’re feeling drained during an intense workout, you may be glycogen depleted. This is more likely to happen if you do a high-intensity workout first thing in the morning. During high-intensity workouts, your body uses primarily glycogen as a fuel source, and if you work out intensely, your glycogen stores may hit rock bottom after 1 to 2 hours. Not only will you feel fatigued, but you’ll have to slow down. You’re less likely to feel overly tired if you’re work out a moderate intensity since your body primarily burns fat at a lower intensity.

    If you do a vigorous workout, have a snack with about 30 to 40 grams of carbs before exercising. If you’re in a rush a piece of fruit or energy bar will work. If you plan on working out for more than an hour, bring along a sports drink.

    You’re Overtraining

    If you’re regularly feeling fatigued during exercise or having trouble getting through your usual workout and you’re clocking a lot of hours at the gym, you may be overtraining. Take a few days off to let your body rest and recover. Other signs of overtraining including an increased resting heart rate, lack of appetite, weight loss, muscle soreness, difficulty recovering from exercise, increased susceptibility to colds and flu, changes in sleep patterns and loss of enthusiasm for working out. If you have these symptoms, you may need a longer period of rest.

    You Have an Undiagnosed Medical Problem

    A number of medical problems including diabetes and an underactive thyroid can make a workout feel harder. One of the more common causes, particularly among females, is iron deficiency anemia. If fatigue is a persistent problem, see your doctor.

    You’re Not Getting Enough Sleep

    Your workout may seem harder than usual because you’re not getting enough sleep. Make it your goal to get at least 7 hours of sleep a night. When you don’t sleep enough, exercise will feel more challenging, and your risk of catching colds and flu bugs at the gym because your resistance to infection will be lower.

    You’re Bored

    Sometimes boredom can make exercise seem harder because your nervous system is rebelling against doing the same workout over and over again. Don’t let tedium cause you to lose your enthusiasm and turn exercise into a drudgery. Try a new routine, and get a new burst of enthusiasm. It’ll also help you break out of a plateau.

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    Getting a Fast Bulging Chest – The Best Chest Exercise For You

    Heads up! For most males, the summer means that it’s time to hang around by the pool or lounge on the beach to check out girls. At the same time, the summer means that girls can check you out too. So before you head out and take your shirt off, be sure that your chest is the center of attention. Turn it into a muscular powerhouse by using the best chest exercise. In this article, I will list the 5 best chest exercises (in no particular order); each of them has their own advantage, and I’ll leave it up to you to choose the best chest exercise that suits you best.

    Best Chest Exercise #1: Dumbbell Flyes

    This is an excellent chest exercise that works both your inner and upper chest.

    a. Sit on a flat bench with a dumbbell in both hands. Extend both arms in front of you with palms facing inward.

    b. Without locking your elbows, swing open your arms to your sides and then bring them back to your starting position.

    Best Chest Exercise #2: Cable Crossovers

    The movement of this machine closely resembles the dumbbell chest fly. Both exercises are good for working your pecs, but the cable crossover offers one advantage from the range of motion. As you reach the middle when you’re doing a dumbbell fly, you’ll find that your pecs get a negligible amount of resistance. However, with the cable cross over, there’s constant resistance even at the point of when your hands are brought together, which gives your pecs a significant amount of resistance.

    a. Get in between 2 pulleys, which should be a little above your shoulder height. Hold on to the pulleys, with your palms facing towards the front and elbows bent slightly.

    b. Bring your arms your arms together below your chest, and then return to the starting position.

    Best Chest Exercise #3: Bench Press

    This classic exercise is considered a “best chest exercise” because it’s one of the best at working your upper body. You can even do incline/decline variations to place more emphasis on your upper/lower chest.

    a. Lie on a flat bench (or incline/decline if you’re doing a variation). Grab the barbell with your hands being shoulder-width apart.

    b. Lift the barbell off of its rest, and then slowly bring it straight down to your chest, and then straight back up. Repeat.

    Best Chest Exercise #4: Dumbbell Press

    The dumbbell press is a great alternative to the bench press for a chest exercise. Even though the bench press is very effective, a dumbbell press has one advantage in that you can bring them down lower than the barbell (because there’s no bar that’s going to touch your neck). This allows you to workout a larger part of your chest.

    a. Lie down on a flat bench (you can also use incline/decline for variation). Grab a dumbbell in both hands. Bend your arms so that you can bring the dumbbells up to your shoulders. Your palms should be facing your lower body.

    b. Bring the weights straight up, and then straight back down. Repeat.

    Best Chest Exercise #5: Push-Ups

    I had to include the push-up; one of the most underrated exercises is also one of the best. You can even do it anywhere and anytime, which is great if you’re in a time crunch. (Plus, it’s free!) Not only that, a push-up has a multitude of variations that can place more emphasis on certain parts of your upper body.

    You should know how to do a standard pushup, so I’m going to show you two great chest variations:

    Decline Push-Up: Have your feet raised off the ground by placing them on a bench, ball, or any raised surface.

    Diamond Push-Ups: Assume a normal pushup position, except place your hands directly in the center of your chest. Open your index and thumb fingers so that both hands will form a diamond together.

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    Air Up There And1 Or How To Increase Vertical Jump

    Since the term “dunk” was born in 1936 millions of basketball players tried to add this “move” to their repertoire or at least to learn it. Back then the New York Times journalist Arthur Daley watched some basketball players of the McPherson Oilers bringing the ball above the basket and throwing it through the rim. He compared this motion with dunking a cookie in your coffee and the most popular move in basketball was born.

    Since then there has been an incredible evolution of the “move” called dunk. Julius Erving, Michael Jordan, Vince Carter – they all took the dunk to the next level. Last year TJ Fontenette, aka The Air Up There from the streetball crew called AND1

    became the first man to complete a 720-degree dunk – that’s two complete rotations in the air!

    So nowadays every kid wants to dunk long before he can even make a layup. But why is the dunk so popular? Let’s ask Vince Carter, arguably the best dunker in the world:

    “Because most of the people who watch or play basketball in their spare time can’t do that stuff. But they want it. A lot of guys have a killer crossover, everyone can deliver a behind the back pass and hit from halfcourt. But how many people can throw down a 360?”

    It is simple – once you can dunk you never want to loose the feeling you get rising up in the air, throwing the ball through the rim, the nylon or the chain net, hanging at the rim and looking down on your embarrassed opponent who seconds ago was trying to block you…

    “Dunking the ball is better than sex!” – Shawn Kemp, one of the best dunkers in NBA history

    This comparison gives you a roughly idea what kind of feeling it is to dunk. Ok, but now let’s have a look why the most people who play basketball and want to dunk actually don’t make it.

    The most popular excuse goes like this: “I’m just too small!” And this one is definitely wrong. Why? Because if you’re over 5’7″ – that’s the height of the smallest NBA slam dunk champion Spud Webb – and have no chronic health problems (knees, ankles, back) you definitely can learn to dunk!

    So, if it’s not the height, what’s the secret about dunking? Why do so many people, even guys who play basketball regular actually fail learning to dunk?

    Because the only thing they think about is how to increase vertical jump. They simply disregard that there are some basic but decisive principles that determine your success and besides the concrete exercises you have to be aware of:

    1. Discipline. You have to work constantly on your jumping ability. Without discipline you won’t reach your goals and will loose your motivation.

    2. Motivation. Wanting to dunk is just not enough! Face it: Every basketball player wants to dunk. You gotta have the right motivation. Dunking the basketball has to be a real goal for you – and an important one.

    3. Workout plan. Write down a concrete workout plan and stick to it. For example: week one: losing extra pounds, running, stretching; week two : Squats/Jumps, Calf Raises/Jumps, Jump Rope aso.

    4. Concrete Goals. You must have some concrete goals. For example: Gaining some inches in your vertical every week. Just check and note your progress. You also can concentrate on touching the rim with one hand first, then with both hands.

    5. Patience. A lot of people think that they can learn to dunk in two weeks or less. That’s rubbish! Just notice the progress you make every week, your highlights (maybe you already can dunk with a tennis ball?) and the motivation will last.

    P.S. If you take the whole thing seriously you will have serious results!

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